Can you run 3000 meters at a very slow pace to achieve the training effect?

In fact, you can, but you have to insist, try to maintain the same amount of exercise every day, and you can slowly speed up, but maybe about 1500 will be very effective, 3000 is a bit too much, if you want to achieve the purpose of training, you must also maintain dietary nutrition. Hopefully, you can ask questions.

Warm up. Move the muscles and joints of the body.

The 3,000-meter run is mostly a matter of endurance and strength. You have a foundation, and it's relatively easy to recover.

Start with waist and abdominal strength and shoulder endurance recovery.

Specific method: sit-ups 40 in a group of 3 sets and push-ups in a group of 25 in 3 sets.

Hula hoop 5 minutes in a group of 3 sets of static support The action is the same as push-ups, but you don't need to do it, just crawl, the key is that the waist can not be loosened 3 minutes in a group of 2 sets.

In addition, there are other methods: such as supine leg raises, supine leg raises, seated leg curses, and two-end lifts.

Then there is the overall quality of the lower limbs: strength and endurance.

1. Weight-bearing high leg raises and high leg raises. Find a barbell or sandbag to quickly raise your legs and increase your overall thigh ability. As for the high leg raise, it goes without saying.

This is to enhance staying power). 45 seconds in a group of 3 sets (At the end of each group, run 200-400 meters at the fastest speed.) (A very effective method for power and speed).

2. Kick and run. Find a wall or parallel bar, hold it with both hands, and the body is at an angle of 45-60 degrees to the ground, quickly exchange and raise the legs, pay attention to the support legs must be straight, and lift the legs as far as possible.

3. Variable speed running. Full speed on the straights, jogging or walking on the corners. 600-800 meters is a group of three groups.

4. Run with weights. Tie sandbags or wear sandbag vests and jog for 2,000 meters.

5. Stretching of the front, side and back ligaments of the thigh. Not flexible, not either!

6. Mixed practice of fast running and endurance running. Run 800 meters at full speed, jog 3,000 meters after a break of no more than 5 minutes. (The purpose of this is to strengthen endurance and the ability to resist extreme phenomena).

7. Frog jump and duck walk. You should have done this, generally after 15 meters the thigh begins to ache strongly, and the limit phenomenon of middle and long-distance running is the same, so you have to train regularly to quickly enhance your thigh endurance.

8. Lung capacity training, which you can strengthen and recover by holding your breath, swimming, diving, or putting your head in the basin.

9. Jogging or running at a medium speed. This requires patience. Because you are going to run 3000, you must run about 5000 meters in a jog or moderate speed, which can strengthen all aspects of your functions.

Status adjustments:

1. Step by step. Don't overdo it when you start recovering, and it's important to relax after training after warming up.

2. One week before the race, large-scale exercise is not recommended, mainly jogging and flexible stretching.

3. There are about 30 days left before the competition, so that means that your training is divided into four stages: low-intensity, multi-repetition phase 7 days High-intensity, low-rep 8 days High intensity, high reps 7 days Low intensity, high reps 3 days The rest of the time is mainly jogging and flexible stretching, which is also pre-race preparatory training. The amount and number of times should be reduced, so that there is no obvious fatigue after training.

In addition, it is necessary to take a day off after 5-6 days of continuous training, and it is best not to take a bath every day, generally about twice a week. No showers for three days before the game.

Eat more protein and sugar foods in your diet. Eat less greasy things during training.

That's all I can help you.

The 200-meter sprint can quickly make the muscles stronger and tremble, and the sprint training is aimed at the muscles, so that the legs are stronger and can improve the explosive power of the legs. After many 200-meter sprint trainings, he can also improve the average pace of the 3000-meter jujube run.

Pay attention to rest before running, do not engage in strenuous activities, just move the joints to reduce tension; Don't start behind, run ahead, preferably behind the first or two. To follow close to the meter or so can save strength, remember not to overtake the first, to follow closely do not fall behind, sprint in the last 100 meters, to sprint at all costs to overtake the first, the first one in your close pursuit at this time has no strength to sprint Don't worry, swing your arms back and forth sharply to increase the frequency of your legs.

Middle-distance running is a comprehensive event that requires speed and endurance, and the quality of middle-distance running comes from the innate quality of the team members, and good body shape and visceral function are the basis for an athlete's performance. Second, the acquired special training is a means to improve their athletic performance. When an excellent athlete has a good physical advantage, but when his athletic performance reaches a certain stage, there will be stagnation, and then advanced means are needed to improve athletic performance.

Middle-distance running is about keeping a constant speed in the process of running. In general, it is the best performance to run at a constant speed, but it is not excluded that you have to rush at the end. According to your training level, at the start of the race, you have to swoop, don't panic, you will slow down after rushing for dozens of meters.

Then, keep up with your speed, preferably by following the run, that is, to keep up with someone who is about your level. Pay attention to your breathing, take three steps and one breath, and take three steps and one breath. It is to run three single steps forward, keep inhaling, and run three more single steps, all the while exhaling.

If you are short of breath and can't do it, change it to two steps, one exhale, two steps and one inhalation. Note: Don't open your mouth too much, otherwise, you will have stomach pain when you enter the air conditioner.

If it is a 400-meter standard course, it is 2 laps, and in the last 200 meters, you have to use all your strength to rush forward, and you can breathe heavily until you cross the finish line. I will definitely get good results. And the action of running:

It is important to note that you must be relaxed and coordinated when running. This requires that on the basis of correct movements, the foot should be on the ground with the whole foot on the ground, and the knee bend cushion should transition to the front foot push. The upper body is straight and relaxed, and the arms swing naturally and powerfully.

I used to be a 3000 champion in our school! In my experience! Here's how I ran :

When I started, I tried to run in the front, because in the back it would be very crowded and it would be difficult to accelerate! I've been at a constant pace since I took the lead! If someone catches up, don't bother with him!

Because as long as you keep your speed and follow him properly, you shouldn't have any problems! Do not worry! Because it doesn't take a lot of gas to run at a constant speed!

After 3 laps, I started to accelerate a little! The last 300 meters is fast! If you don't have the stamina, speed up at 200 or 100 in the back!

Either way, be sure to speed up! And do your best! That's how it will work!

Anyway, there is another sentence: persevere!